Warm-up:
Coach Lead

Mob:
1 min elbows on a box
2 min overhead thoracic ext. with Barbell on foam roller
Squat magic each side. 

Weightlifting:
Back squat: -
Work to a 5 rep max - 4 sets of 5 at 90% of 5 RM
Clean Pull -
4 sets of 4 reps at 80% of clean 1 RM
Overhead squat: -
3 reps at 50% - 2 sets of 3 reps at 60% - 2 sets of 3 reps at 70% 3.
 

Conditioning:
6 rounds
*rest 2 minutes between each round*
6 Toes to bar -
6 Wall-ball shots -
6 KB swings (70/53 pounds)

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